Tatyana Malakhova tau los ua nto moo rau nws tsim kev yuag poob tom qab nws pom hauv qhov Let Them Talk program. Txheeb xyuas cov hauv paus ntsiab lus ntawm nws Txoj Haujlwm Kev Noj Qab Haus Huv Slimming. Yog tias koj tau noj zaub mov, tej zaum koj yuav nkag siab zoo tias qhov hnyav yuav poob tsuas yog thaum muaj kev txwv hauv kev noj zaub mov rau kev siv qee pawg zaub mov. Yog li hauv Druzhba kev noj haus, cov hauv qab no raug txwv:
- Ntsev. Ua ntej, ntsev khaws cov kua hauv lub cev, uas ua rau qhov hnyav nce thiab o. Qhov thib ob, cov khoom ntxiv no txhawb kev qab los noj mov, thiab qhov no yog qhov zoo tshaj plaws zam, txij li koj tau txiav txim siab tawm tsam qhov hnyav dhau. Hloov chaw ntsev, siv cov kua txob dub, tshuaj ntsuab, paprika, kua txiv qaub, qej, thiab ntau yam tshuaj ntsuab los txhim kho qhov tsw.
- Khoom noj khoom haus, suav nrog hnyuv ntxwm, hnyuv ntxwm, zaub mov kaus poom, khov cov khoom ua tiav ib nrab. Qhov laj thawj rau qhov kev txwv no nyob hauv cov ntsiab lus ntawm ntau cov tshuaj tsw qab, hloov pauv thiab khaws cia.
- Cov khoom noj uas muaj glycemic siab ntau. Txhua yam khoom qab zib, qhob cij nplej, pob kws pob kws, Fabkis kib, mov dawb, qos yaj ywm ci, zib ntab tau suav nrog ntawm no.
- Cawv. Haus dej cawv tsis yog tsuas yog nce cov zaub mov noj, tab sis kuj tseem qeeb qeeb cov txheej txheem ntawm nws cov zom zaub mov. Koj tuaj yeem haus dej tsis ntau tshaj 1-2 khob cawv liab qhuav ib hnub.
- Muaj cov kua ntses. Tsis nco qab ketchup, ntau cov txuj lom thiab mayonnaise. Ua xyem xyav lawv tsis zoo rau koj kev noj qab haus huv? Tom qab ntawd ua tib zoo saib lawv cov muaj pes tsawg leeg thiab koj yuav pom ntau tus tsis txawv ntawm cov tshuaj ntxiv, ua kom tuab thiab khaws cia.
Es tsis txhob noj chips los yog kib, khoom noj txom ncauj ntawm cov zaub tshiab lossis txiv hmab txiv ntoo. Saib tshwj xeeb tshaj yog rau leeks, zaub xas lav, txiv nkhaus taw, kiwi, thiab avocado.
Tsis txhob hnov qab haus yogurt, kefir, tsev cheese thiab mis. Nco ntsoov saib lub ntim ntawm cov khoom, qhov twg hnub tas sij hawm thiab feem pua ntawm cov rog tau qhia. Txog kev noj zaub mov, koj yuav xav tau cov khoom qab zib fermented nrog tus nqi tsawg kawg. Hais txog cov cheese nyuaj, nws kuj tseem yuav tsum tau ua kom qis feem pua ntawm cov rog. Cheese tau sau tseg tias muaj cov tshuaj calcium ntau, thiab nws paub tias yog qhov tseem ceeb rau kev noj qab haus huv ntawm plaub hau, hniav, ntsia hlau thiab pob txha. Nqaij ntses yog ib qhov zoo tshaj plaws ntawm cov protein. Ntxiv cov vitamins B thiab fiber ntau rau koj noj. Cov zaub protein muaj xws li taum pauv, lentils, taum, thiab taum pauv.
Kev noj zaub mov zoo tso cai siv cov noob thiab ntau yam txiv ntoo hauv qhov nruab nrab. Cov khoom lag luam no tuaj yeem siv ob qho tib si cais thiab ua cov khoom noj ntawm cov zaub xam lav. Hloov ntawm cov khoom qab zib, koj tuaj yeem ua kom lub cev qab zib nrog cov txiv hmab txiv ntoo qhuav lossis tsaus qhob noom xim kasfes nrog cov ntsiab lus tsawg kawg 70%.
Pros thiab cons ntawm kev noj haus "phooj ywg"
Txoj kev poob phaus tsim los ntawm tus sau phau ntawv "Be Slim" ua haujlwm tiag tiag ua tsaug rau qhov sib npaug, tab sis, tib lub sijhawm, noj zaub mov tsawg-calorie. Tatiana Malakhova cov lus pom zoo yuav tsis coj mus rau qhov tshwm sim sai, tab sis tom qab rau lub hlis ntawm kev noj zaub mov, koj tuaj yeem poob 15 txog 10% ntawm koj lub cev hnyav thawj.
Kev tshem tawm cov khoom tsis zoo los ntawm kev noj zaub mov noj yuav raug cuam tshuam tsis tsuas yog ntawm daim duab, tab sis kuj tseem nyob rau sab hauv lub cev. Qhov kev noj haus tsis ua mob rau koj kev noj qab haus huv thiab tsis muaj qhov cuam tshuam, tab sis yog tias koj muaj mob hnyav lossis mob hnyav, nrog koj tus kws kho mob tham ua ntej hloov dab tsi hauv koj cov zaub mov.
Qhov tsis zoo suav nrog tsuas yog qhov nyuaj ntawm kev hloov pauv thawj lub lim tiam ntawm qhov kev poob phaus rau cov neeg uas tsis tau siv los ua lub neej noj qab haus huv.
Koj tuaj yeem xaj Malakhova phau ntawv "Be Slim" thiab nkag siab ntau ntxiv tus sau lub tswv yim ntawm kev noj zaub mov kom raug. Tab sis ib tus yuav tsum tsis txhob nqa cov ntaub ntawv nyeem raws li qhov tseeb, qhov no tsuas yog kev xav ntawm ib tus neeg.
Kev noj haus
Ua ntej pib noj zaub mov zoo los ntawm Tatyana Malakhova, nws yog qhov zoo dua los tham nrog kws kho mob. Koj kuj yuav tsum kawm kho cov ntawv qhia kom haum rau koj lub cev. Yog li rau txhua qhov hnyav ntawm lub cev hnyav, 1 g ntawm cov protein ib hnub yog tso siab rau.
Nqa cov txiv hmab txiv ntoo noj mus rau 400 g ib hnub, zoo li cov rog, lawv cov txiaj ntsig yuav tsum tsis pub dhau 50 g ib hnub. Cov ntawv qhia zaub mov txhua hnub ntawm kev noj zaub mov kom raug ntawm Druzhba kev noj zaub mov zoo li no:
- Noj tshais. Ua zaub xam lav zaub rau pluas tshais. Raws li cov khoom xyaw, koj tuaj yeem noj ib nrab ntawm cov zaub ntug hauv paus, celery hauv paus, peb daim txiv kab ntxwv qaub thiab cov noob hnav me ntsis. Es tsis txhob zaub xam lav, ua noj 4 tbsp. diav oatmeal hauv dej, ntxiv tsev cheese, ntxiv rau raisins thiab qhuav apricots, yog tias xav tau.
- Noj su. Haus ib khob kefir, hauv ib nrab teev, noj ob txiv kab ntxwv lossis ib lub txiv ntsuab. Koj tuaj yeem ua koj tus kheej cov khoom qab zib los ntawm 100 g ntawm tsev cheese thiab txiv hmab txiv ntoo.
- Noj hmo. Noj ib pluag mov ntawm cov zaub ntug hauv paus thiab cov zaub beetroot tshiab seasoned nrog cov txiv ntseej. Noj su yuav zoo li qhov no - ua nqaij qaib mis mis nrog zaub zaub.
- Noj hmo. Koj tuaj yeem noj zaub xam lav ntawm carrots, beets thiab txiv ntseej roj rau yav tsaus ntuj, ua kom tiav cov zaub mov nrog grated nyuaj cheese. Ib qho ntxiv, 100 g ntawm nqaij qaib nqaij ntshiv los yog qe nyoos tau tso cai.
Cov vis dis aus qhia kom dhau Druzhba qhov hnyav poob:
